Functional Medicine Uptown

🌟 NEW YOGA CLASSES START SEPTEMBER 9th! 🌟

Strengthen your core, improve balance, and boost confidence with our Core Essentials Yoga class! This 60-minute session is perfect for all levels, featuring postures designed to build strength and stability.

🗓️ Choose Your Practice:
1. 16-Class Series (Mon AND Wed) - Save $100!
2. 8-Week Series( Mon OR Wed) - Save $40!
3. Drop-In (Mon or Wed)

Register here: https://www.fmuptown.com/community-classes-events

—see you on the mat!

We all hope you are enjoying the last week of summer holidays before Labour Day weekend! The office will be closed Friday Aug 30th and Monday Sept 2nd so please plan ahead and let us know if you need anything! Order requests can be sent to [email protected] or give us a call at 519-745-1600 💛 🙏

“Micro-greens, also called superfoods, emerge because of their high levels of nutrients, diverse flavour profiles, and sustainable cultivation methods, which make them culinary delights and valuable to a healthy and flavourful diet.” Roberto F Bafumo et al. Food Res Int. 2024 Oct.

Micro-greens offer so much in a tiny package! Here are some of the heath benefits, in case you needed a reason to eat them:
* Help manage Type 2 diabetes
* Improve thinking and reasoning
* Lower the risk of heart disease
* Prevent cancer
* Protect vision
* Reduce the risk of anemia
• Reduce inflammation

The top 5 micro greens to eat are radish, arugula, broccoli, sunflower and kale micro-greens. You can find them available at many grocery stores, farmers markets and can easily grow them yourself on your kitchen counter.

Add them to salads, top soups, pastas and sandwiches for extra flavour and tons of nutritional value.

Joy and happiness are not the same. Happiness is a temporary state, conditional on circumstances, like eating a chocolate bar. One feels happy, but then that happiness is like a bubble that will eventually be popped. Imagine after that chocolate bar, one drives away and then gets cut off in traffic. “That’s not fair!”…and the happiness state the chocolate bar created is gone.
Joy is a way of being, when one is connected to their true self, their inner being, regardless of what’s going on around them. Joy is vulnerability and acceptance of one’s self and circumstances.
Resistance creates suffering, joy goes with the flow.
To create and experience more joy in life, one must spend time connecting to themselves. Listening to who they really are, above the noise of life. To be their own witness.
This is not complicated. This state is easily accessed through meditation. Just spending time breathing, in stillness, observing one’s thoughts without attachment.  
Make time for yourself, find a quiet, peaceful place to sit and connect with yourself. Calm the mind by breathing slowly, and deeply. And just listen.
We are not our thoughts, we are the observer of them.
Your body, and every cell in your body, is listening and reacting to your thoughts. When you spend time with them, and realize you can direct them, you can begin to master your health.


Do you have a daily meditation practice?

Goals are great but often get in the way of the process! We recommend reading and rereading Atomic Habits.

How to create a good habit:
The 1st law (Cue): Make it obvious.
The 2nd law (Craving): Make it attractive.
The 3rd law (Response): Make it easy.
The 4th law (Reward): Make it satisfying.
James Clear - Atomic Habits

Drop a 🙌🏼 if this resonates!
There is no facet of your health and wellbeing untouched by physical activity!
Walk, skip, lift weights, play sports, workout in a gym, workout in nature, move your body, lift and encounter resistance, do hard things!
The payoff is your life! Preventing degeneration of your health and adding healthy years to your life as it should be.

Welcome to the world Denver Hart Sonnenburg!

Congratulations to Dr. Kristijana and Riley, .

Denver was born Wednesday July 17, 2024 and arrived safely at the weight of 8.9lbs.

“Ten little fingers, ten perfect toes, fill our hearts with love that overflows.”—Unknown

Do you lack energy or just want more to keep up with all the things you want to do in the day? Here’s our top 5 list of ways to create more energy:
1. Create a sleep routine that allows you 7-9 hours of quality sleep. Go to bed and wake at roughly the same time each day.
2. Hydrate! Drink at least half of your body weight in ounces of water daily.
3. Move your body, using energy creates more energy. Sitting all day does not save you energy.
4. Connect with others, be social and laugh more often. We are wired for it.
5. Eat whole foods, and balance your meals to include high quality protein at each meal.
Are you surprised at all? Anything we missed? Answers below ⬇️

We are experiencing technical difficulties with our debit/credit machines. If you are planning on coming to the office on July 12 and 15th, we can take cash, cheque and e-transfer. If this method doesn’t work for you please let reception know at the time of your appointment. We appreciate your patience and understanding 💛

Why wouldn’t you want to be your own priority?
Make good health happen!

“Children bring us a piece of heaven on earth.” —Roland Leonhardt
Join us in wishing Dr. K and Riley - and - all the love in the work as they embark upon the most precious journey of their lives!
Dr. K is starting her mat leave as of this weekend and while she’s away will be covering her patients’ needs as well as any referrals for Dr. K.

Join us in wishing our amazing health coach Gloria a very happy Birthday today! Gloria, we hope your day is filled with as much love and joy as you spread to everyone daily ❤️💕😘

What is your why?
Why is being healthy important to you?
You need your make your why bigger than your excuses if you want to make progress.
There is no perfect time, just now.

‼️ 78% of health practitioners experience significant burnout. This may not come as a surprise, especially if you’re a health & wellness practitioner. You’ve probably felt this impact at some point in your career, and seen your clients or patients struggle with burnout daily.

We know how crucial it is for practitioners to prioritize human connection on an emotional and energetic level. When we overlook this, we risk experiencing:

✔️ Emotional burnout
✔️ Compassion fatigue
✔️ Unfulfilling practitioner-patient interactions

🌼 Join us on Saturday, June 8, for The Energy Fellowship with Dr. Mitch Abrams. This accredited program is designed to combat emotional burnout, compassion fatigue, and unfulfilling patient interactions. By integrating Eastern and Western philosophies, this program translates the emerging science of well-being into practical strategies and skills.

💛 Recognizing the importance of this work in helping health practitioners overcome their personal and professional limitations, we’re offering a 50% discount to those drawn to the program and ready to commit. [Use code: NGHFMU50 at checkout]

Tap into your source energy for yourself and for your patients in this unique 1-day intensive program that’s unlike any other wellness program you’ve experienced ✨

👉 REGISTER for this full-day program either in-person at FMU or virtually at the link in our bio.

Questions? Reach out to [email protected] for more information. We’d love to have you join us!

Our community classes are designed to foster relaxation, healing, growth, and connection. We value the power of community and the role of strong networks. We’ve seen transformational results from group gatherings and are excited to collaborate with local experts to extend these benefits to you!

🌿 Unwind with Essential Oils & Crystals: An Emotional Regulation Workshop
🗓 Thursday, May 30 // 6:30 - 8:00 pm 
Learn the benefits of essential oils & crystals for emotional balance and relaxation with Saje Product Expert, Tessa, and Shelley of S Designs.

🌼 Group Acupuncture: Journey to Perimenopause & Menopausal Wellness 
🗓 Monday, June 3 // 7:00 - 8:00 pm 
Join Dr. Tina, ND, for group acupuncture focusing on peri/menopausal wellness. Navigate this significant life transition with holistic support and guidance.

🌬 Conscious Connected Group Breathwork 
🗓 Wednesday, June 5 // 7:00 - 8:30 pm 
Experience powerful breathwork techniques with CK & Aleah of Release Breathwork. Release stress, gain emotional clarity, and achieve deep relaxation.

🧶 Crafting Calm: Macrame Wall-Hanger Workshop
🗓 Wednesday, June 12 // 7:00 - 8:30 pm
Participate in a hands-on macrame workshop with Shelley of S Designs. Create a beautiful macrame wall hanger while enjoying the meditative process of crafting.

💃🏼 Freestyle Dance Alchemy for Women 
🗓 Wednesday, August 14 // 7:00 - 8:30 pm 
Express your inner strength and joy through movement with Natasha Ramlall. This freestyle dance session offers a supportive environment for women to feel empowered and connect with their bodies.

Learn more and register at the link in our bio!


✨ Join us in welcoming our newest team member, Laura! ✨

We’re excited to have Laura Holub join the Functional Medicine Uptown team as our new Functional Medicine Health Coach. Laura brings a wealth of knowledge from her extensive background in nutrition and nutraceutical sciences. She specializes in managing chronic health conditions and uses connection and motivational techniques to help clients succeed. Her personal experience with chronic health issues and her passion for helping others propelled her into this field. She is eager to empower you to make informed decisions about your health 🤗

Swipe through to get to know Laura better and say hello in the comments 💛

Q: What are you currently listening to on repeat?
Laura: Good Day by Nappy Roots 🙌

Naturopathic medicine starts with supporting the body’s amazing ability to heal itself. By looking at the root causes of illness rather than just the symptoms, and promoting healing through natural therapies, naturopathic medicine is a successful non-invasive way to prevent chronic illness and reduce reliance upon prescription medications (and all their side effects).

Do you have a naturopathic doctor on your wellness team?

Experience the significant benefits of partnering with an ND who prioritizes your overall well-being. Call today to schedule a consultation with one of our exceptional practitioners. Begin your journey toward natural healing with confidence 🌿

Looking for ways to relieve stress, unwind and sleep better?

NEW Community Workshop! 🌿

“Unwind with Essential Oils & Crystals: An Emotional Regulation Workshop”
🗓 Thursday, May 30th at 6:30 PM

Dive into the synergy of essential oils & crystals in this fun and informative workshop. This event is ideal for everyone, from beginners to those already utilizing these natural tools. The workshop will explore how these natural elements can promote stress relief, emotional balance, and improved sleep.

Registration Bonus: Attendees will receive a complimentary gift to further their wellness practices at home ✨

Don’t miss out—click the link in our bio to register, or drop a 💛 in the comments to receive the link with more details directly in your DMs.

The restorative techniques of osteopathy and massage therapy can initiate a domino effect of wellness, setting off a cascade of benefits that ripple through your body. From enhancing blood circulation and easing muscle tension to promoting relaxation and better sleep, the advantages are multifaceted 🤲

In today’s fast-paced world, we often carry tension without realizing it, storing stress in our bodies like a secret vault. This concealed stress not only affects our physical health but also takes a toll on our mental well-being, subtly impacting our mood, focus, and overall quality of life.

These healing touch therapies can offer a comprehensive and effective approach. They delve into the body’s structure and function, carefully identifying and addressing areas of stress and tension. These are not just treatments; they are holistic approaches that acknowledge the complex interaction between the body and mind. Encouraging you to pause, breathe, and reconnect with yourself, allowing the body’s innate healing abilities to take over 🌀

If you’re in the Kitchener-Waterloo area, or nearby, we invite you to experience the healing touch of our trusted practitioners Gwen, Michael, and Jeff at FMU. How has stress been affecting your life? Let’s work together to ease the tension 💆‍♂️

Please join us in wishing Dr. Ben a fantastic Birthday. To know Dr. Ben is to love his easygoing and caring personality. We are so lucky to have him on our team. Happy Birthday to you Dr. Ben!

Thursday, May 2nd @7 pm 🌬

is returning to facilitate another Conscious Connected Breathwork session!

This class is suitable for anyone seeking a deep release and healing experience. Whether you’re looking to release stress, explore inner emotions, or deepen your spiritual practice, breathwork serves as a powerful tool for self-discovery and growth. It’s open to all backgrounds, experience levels, and ages. Even if you have no prior breathwork experience, your guides will ensure a safe and supportive environment for your journey ✨ 💛 🤝

What is Conscious Connected Breathwork? It’s a breathing pattern in which the breather intentionally connects the inhale with the exhale, without any pauses between the breaths. This cyclical breathing floods the body with oxygen and energy, with both physical and emotional benefits. It is a powerful and safe way to connect deeply to our bodies and minds.

You know where to find the link! Or comment 💛 below to receive it directly in your DMs.

Every morning holds the potential for profound change—opportunities for growth, healing, and transformation.

At Functional Medicine Uptown, we understand that our well-being is not just determined by the health of our organs and tissues but equally impacted by the quality of our thoughts and feelings, the quality of our relationships and our sense of purpose in the world.

That’s why we emphasize the importance of cultivating a positive mindset and nurturing emotional resilience. By fostering a sense of wonder and excitement for the future, you are empowered to handle life’s challenges with grace and fortitude.

So, as you greet each day with the anticipation of something amazing, remember that your journey toward wellness is a continuous evolution—one that unfolds with every conscious choice you make.

We are looking for an associate ND to join our busy team!

If you are a dedicated Naturopathic Doctor looking to contribute to a growing team committed to improving healthcare in our community, we would love to hear from you.

Please contact our office to set up a call with our team.

☎ 519.745.1600

📣 ATTN: Health & Wellness Practitioners 📣

We’re thrilled to announce that, on June 8, 2024, Functional Medicine Uptown will host Dr. Mitch Abrams, radiologist, educator, and TEDx and keynote speaker to deliver a transformative workshop exclusively for health and wellness practitioners: The Energy Fellowship program 💫

When we, as practitioners, fail to prioritize human connection on an emotional and energetic level, we often find ourselves in:

✔️ Emotional burnout
✔️ Compassion fatigue
✔️ Unfulfilling practitioner-patient interactions

The Energy Fellowship is designed to give health practitioners a deeper understanding of energy and how it relates to mental, physical, and emotional health using techniques that integrate Eastern & Western philosophies and emphasize the science of human connection.

This course has the potential to significantly enhance your professional journey and positively impact your well-being. We encourage you and your team to take advantage of this unique opportunity.

For full details and to register for the full-day event, either in person at Functional Medicine or virtually, please visit the link in our bio. If you prefer, you can also DM us and we will send you the link directly 💛

Join our FREE Live Lunch & Learn session this week with Dr. Jen Forristal, a naturopathic doctor specializing in pediatric mental health, where she will delve into “Optimal Health for Young Athletes”.

You will learn:
The unique nutritional needs of young athletes
Strategies for injury prevention and recovery
And explore how to foster mental resilience in budding sports stars 🏀 ⚽️ 🏈

Don’t miss this opportunity to gain valuable insights and ask your questions in real-time! Follow the link in our bio to register.

Spring is in the air, and we’re celebrating with our first giveaway! ✨🌸 One lucky winner will receive a revitalizing Spring Detox Package, which includes:

🌿 Clear Change 10-Day Metabolic Detoxification program
🌿 5 Ozone-Sauna sessions at FMU

❕❕Valued at $640 ❕❕

To enter:
🌷 Follow us
🌷 Like this post
🌷 Tag two friends and comment with “SpringClean”

Bonus: For an extra entry, share this post in your stories and tag us!

To be eligible, you must live in Ontario and be able to visit our Waterloo clinic to collect your detox kit and enjoy your ozone sessions.

We’ll announce the winner on May 1st!

Good luck!!

Transform your consciousness one breath at a time 🌬️ Join us on May 2nd for a journey within through the power of conscious connected breathwork. This practice, led by , provides a pathway to self-discovery and allows you to explore the depths of your being encouraging profound healing on both a physical and emotional level.

If you feel called to this experience, we warmly invite you to step outside of your comfort zone and join us—space is limited, so we highly recommend reserving your spot! You can register online at the link in our bio.

Find relief from chronic pain, bounce back faster from sports injuries, or simply unwind from the daily grind through the wonders of massage therapy.

At FMU, we’re all about personalized treatment. We understand that everyone’s pain and stress levels are unique, so we make sure your massage is tailored precisely to you. Your session will consider your specific needs, medical background, and what you hope to achieve.

Our Registered Massage Therapists (RMTs) are skilled in a wide array of massage techniques, including trigger point therapy, acupuncture, and deep tissue massage. They skillfully weave these techniques into your sessions, creating a treatment plan that suits YOU and boosts your overall well-being.

Massage therapy is more than just a relaxing experience. It’s a powerful tool for health and recovery, capable of alleviating pain, reducing stress, improving circulation, and promoting deep relaxation. But don’t just take our word for it—experience the benefits for yourself.

🗓 Schedule an appointment with one of our stellar RMTs, Michael (Milo) and Gwen, through the link in our bio.

Join us for tomorrow’s free LIVE Lunch & Learn session with Dr. Jen Forristal, ND as she shares practical insights and clear skin solutions for teenage acne. This is an excellent opportunity to engage with Dr. Jen, inquire about teen acne, and discuss the mental health aspects often associated with it. Secure your spot now — register using the link in our bio or send us a DM!